Zvakanakira mupunga wemusango, maitiro ekugadzirira uye mabikirwo
Zvemukati
- Zvakanakira mupunga wemusango
- Kurongeka kwehutano
- Maitiro ekugadzirira mupunga wemusango
- 1. Watercress saladi nemupunga wemusango
- 2. Sadza remusango nemuriwo
Sadza remusango, iro rinozivikanwa semupunga wemusango, imbeu inovaka muviri zvikuru inogadzirwa kubva kumvura yegungwa yegungwa Zizania L. Nekudaro, kunyange hazvo mupunga uyu uchioneka zvakafanana nemucheka muchena, hauna hukama chaihwo.
Inofananidzwa nemupunga muchena, mupunga wemusango unofungidzirwa sewegorosi rose uye une zvakapetwa kaviri huwandu hweprotein, yakawanda fiber, B mavitamini uye mamineral simbi, calcium, zinc uye potasium. Uye zvakare, mupunga wemusango wakapfuma muma antioxidants uye, nekudaro, kudyiwa kwayo nguva dzose kunosanganisirwa nemabhenefiti akati wandei ehutano.
Zvakanakira mupunga wemusango
Iko kushandiswa kwemupunga wemusango kunogona kuunza akati wandei mabhenefiti ehutano, sezvo iri tsanga yakazara, iwo makuru ari:
- Inorwisa kupatira, sezvo ichivandudza matumbo ekufambisa uye ichiwedzera huwandu hwetsvina, ichifarira, pamwe nekushandisa mvura, kubuda kwetsvina;
- Inobatsira kudzivirira cancer uye kudzivirira kukwegura kusati kwasvika, nekuti yakafuma antioxidants, kunyanya phenolic macomputer uye flavonoids, ayo ane basa rekuchengetedza iyo mhuka kubva kune yakasununguka radical kukuvara;
- Inobatsira kudzivirira chirwere chemwoyo, sezvo yakafuma mumicheka, inoenderana nekuderedzwa kwecholesterol yakazara, LDL (yakaipa cholesterol) uye triglycerides, inosimudzira hutano hwemwoyo;
- Anofarira kurasikirwa uremu, sezvo yakafuma mumapuroteni, ichiwedzera kunzwa kwekuguta nekuda kwehuwandu hwayo tambo uye kubatsira mukugadzirisa insulin. Chidzidzo chakaitwa nemakonzo chakaratidza kuti mupunga wemusango unogona kudzivirira kuwanda kwemafuta uye kufarira kuwedzera kwe leptin, inova hormone inowanikwa munzvimbo dzakanyanya muvanhu vane kufutisa. Kunyangwe hormone iyi ichienderana nekuderera kwechido, muvanhu vane huremu hwakawandisa pane kukura kwekurwisa chiito chayo;
- Inobatsira kudzora huwandu hweshuga, kudzivirira chirwere cheshuga, sezvo kunwa kwemakabohaidhiretsi padumbu remudumbu kunononoka, zvichikonzera kuti glucose iwedzere zvishoma nezvishoma uye insulini ironge kudzika kwayo muropa.
Izvo zvakakosha kuti utaure kuti kune mashoma masainzi ezvidzidzo pamhando iyi yemupunga, uye kumwe kudzidza kunodiwa kuratidza zvese zvakanakira. Sadza remusango rinogona kudyiwa mune chikafu chine hutano uye chakaringana.
Kurongeka kwehutano
Tafura inotevera inoratidza kuumbwa kwemupunga wemusango wega wega magiramu zana, pamusoro pekuenzaniswa nemupunga chena:
Zvikamu | Mucheka wakasvibira | Mucheka mutsvuku wakachena |
Makorori | 354 kcal | 358 kcal |
Mapuroteni | 14.58 g | 7.2 g |
Carbohydrate | 75 g | 78.8 g |
Mafuta | 1.04 g | 0,3 g |
Fibhi | 6.2 g | 1.6 g |
Vhitamini B1 | 0.1 mg | 0.16 mg |
Vhitamini B2 | 0.302 mg | Trazas |
Vhitamini B3 | 6.667 mg | 1.12 mg |
Calcium | 42 mg | 4 MG |
Magnesium | 133 mg | 30 mg |
Phosphor | 333 mg | 104 mg |
Iron | 2.25 mg | 0.7 mg |
Potassium | 244 mg | 62 MG |
Zingi | 5 mg | 1.2 MG |
Folate | 26 mcg | 58 mcg |
Maitiro ekugadzirira mupunga wemusango
Inofananidzwa nemupunga chena, mupunga wemusango unotora nguva yakareba kuti upedze, ingangoita maminetsi makumi mana kusvika makumi matanhatu. Naizvozvo, zvinokwanisika kubika mupunga wemusango munzira mbiri:
- Isa 1 kapu yemupunga wemusango uye makapu matatu emvura neiniki yemunyu, pamusoro pekupisa kukuru kusvikira yavira. Paunongobika, chiise pamoto wakadzika, chivhara uye rega ubike kwemaminetsi makumi mashanu nemashanu kusvika makumi matanhatu;
- Soak husiku hwese uye dzokorora maitiro ataurwa pamusoro uye gadzirira kwemaminitsi makumi maviri kusvika makumi maviri nemashanu.
Mimwe mapapiro anogona kugadzirwa nemupunga wemusango ndeaya:
1. Watercress saladi nemupunga wemusango
Zvinoshandiswa
- 1 paki ye watercress;
- 1 wepakati grated karoti;
- 30 g yenzungu;
- 1 kapu yemupunga wemusango;
- 3 makapu emvura;
- Mafuta omuorivhi nevhiniga;
- 1 pini yemunyu uye mhiripiri.
Kugadzirira modhi
Kamwe kana mupunga wemusango wagadzirira, sanganisa zvese zvinoshandiswa mumudziyo uye mwaka nemafuta emuorivhi nevhiniga. Imwe sarudzo ndeyekugadzirira vinaigrette yemonimu uye kune izvi iwe unoda muto wemamoni maviri, maorivhi, masitadhi, gariki yakachekwa, munyu uye mhiripiri, sanganisa zvese nemwaka wesaradhi.
2. Sadza remusango nemuriwo
Zvinoshandiswa
- 1 kapu yemupunga wemusango;
- 3 makapu emvura;
- 1 ari pakati peeiii;
- 1 clove yegariki minced;
- 1/2 mukombe wediced karoti;
- 1/2 mukombe wepizi;
- 1/2 mukombe webhinzi yegirini;
- 2 tablespoons emafuta emuorivhi;
- 1 pini yemunyu uye mhiripiri
Kugadzirira modhi
Mune pani yekutsvaira, isa mafuraji maviri emafuta uye sunga anyanisi, gariki nemiriwo, uchisiya kwemaminetsi matatu kusvika mashanu kana kusvika zvinyoro. Wobva wawedzera mupunga wemusango wakagadzirwa, wedzera munyu wemunyu uye mhiripiri uye sanganisa.